Strength Wendler Bench Press week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Row 1k 15 Muscle-Ups 50 Wall Balls 20/14# 10 Muscle-Ups *Sub your best pull and best push for muscleups. No bands on dips ever please. Ring pushups are a far better scale. Buyout 4 x 5 Narrow Grip Bench…
Strength/Skill EMOM for 7 Minutes 3 Hang Squat Snatches (from Power Position) @60% (That is 60% of squat snatch from hang power position. Drop the bar after the third rep catch your breath and pick it back up and go again. If you start pressing it out drop weight. Yes all the way to an…
Strength
Wendler Squat Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
1) 3X1:30 Burpees
Rest 1:00 after each round – begin #2 after final 1:00 rest…
2) 10:00 AMRAP of:
800 Meter Run
50 OHS 95/65#
30 Shoulder to Overhead 95/65#
Buyout
Squat 5 x 5
Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then With a partner (you go, I go) or solo, For time: 100 Double Unders 50 Sumo Deadlift High-pull, 95/75 lbs 25 Handstand Push-ups 80 Double Unders 40 Sumo Deadlift High-pull, 95/75 lbs 20 Handstand Push-ups 60 Double Unders 30…
Strength Wendler Deadlift Week 1 Use lifters and clean setup. Basically do the pull olympic lifting not powerlifting style. Use straps if you got them and hook grip if you don’t 5 @ 65% 5 @ 75% AMRAP @ 85% Then For time: 100 Double Unders 25 Toes-to-bars 25 Deadlifts, 225/155 lbs (or 70% of…
Strength/Skill Back Squat 5 x 8 @ 60% Not super heavy but you need to feel it. Then 3 rounds of “Cindy” (AFAP) 5 Clean and Jerks @ 60% 3 rounds of “Cindy” (AFAP) 4 Clean and Jerks @ 70% 3 rounds of “Cindy” (AFAP) 3 Clean and Jerks @ 80% Buyout Go Home and…
Strength
Wendler Bench Press Cycle Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
3 Rounds For Time of:
20 Calorie Row
20 Air Squats
20 CTB Pullups
Buyout
Bench Press 5 x 5
Triceps Press 4 x 8
Strength/Skill EMOM 7 Minutes 3 Hang Squat Snatch from Power position. Go only as heavy as you can do these really well meaning, no press outs or lowering the bar past the power position, and most of all not shifting shoulders forward or pushing butt back. For some of you this will mean…
New macro cycle starts this week. Next BIG BIG training goal is the 2017 CrossFit Games Open Strength/Skill Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Row 1000M Rest 1 Minute 7 Minute AMRAP of 10 Toe To Bars 5 Clean and Jerks 135/95 Buyout Squat 5 x…
